CrossFit Salzburg – Kurs
WEIGHTLIFTING
1: Clean and Jerk (15 min. to establish a 1 RM Clean & Jerk)
WOD
2: Metcon (Weight)
EMOM x 15min.
Min1.: 10 C2B
Min.2: 5 Clean & Jerks, you choose the weight
Min.3: 50 Double Unders //25Dubs or 75 Singles.
PUMPING IRON
1: Metcon (No Measure)
„YOKE CARRY“
10 x 50 feet ahap. Not for time.
2: Metcon (No Measure)
4 Rounds
Every 3 min.
8-12 DB Bench Press.
1-3 Rope Climbs.
3: Metcon (No Measure)
3 Supersets not for time:
10 Hammer Curls ahap
Max. Banded Tricep Push Downs
Gymnastics
PULLING STRENGTH
6 super Sets of
12 KB bent over row
9 strict ring rows
6 strict pull ups
Rest 90sec after each set
WOD
EMOMx20
Odd: 15 KB Russian swings – go heavy USE YOUR HIPS
Even: kipping / butterfly pull ups 12-15